The Port
Warm-up
AMRAP 5:
:30 Jump Rope
5 Air Squats + 5 Jump Squats
5 Inchworm Push-Ups
10 Down Dog Toe Touches
+ Full Body Mobility Prep
+ Barbell Warm-Up for the Day
Strength
2 Power Cleans + 1 Hang Clean (Build to a Heavy Set)
The Hang Clean can be Power or Squat.
Workout
AMRAP 3:
3 Bear Complex (135/95)(95/65)
30 Double Unders
Rest 1:00 X 5 Rounds.
*Pick up where you left off each round.
1 Bear Complex =
Power Clean + Front Squat + S2OH + Back Squat + S2OH.
Squat Clean Thrusters are allowed.
Burn WOD
AMRAP 3:
6 DB DL
6 DB Hang Power Clean
6 DB Push Press
6 DB Front Squats
8/6 Cal Machine of Choice
Rest 1:00 X 5 Rounds.
Sarah F.
